Heather S.

3 Rounds

21 DL #235
25M Tire Flip
350M Run
25M Tire Flip
21 Chest to bar pull ups
OR
21 Ring Push ups (Mod because of pull ups yesterday)
21 T2B

Press 5x5 *65-75-95-100-102(f)
Push press 3x5 *95-105-115-120-125
Push jerk 1x5 *115-125-135-145-155(f)

Pre WOD: Find 1 round max: shoulder to overhead
Maxed at 90
WOD:
- 15 C&J (155/100)
- 5 HSPU
- 10 C&J
- 10 HSPU
- 5 C&J
- 15 HSPU

Skill: Snatch Balance – 20 mins

then,

10-9-8-7-6-5-4-3-2-1

Toes 2 Bar

Slam ball 30/20

Double unders

Strength: Ring Dips 4x Max Reps

Met-Con
3 Rounds for time
15 KB Swings (70#)
20 Wall-Ball (20#)
25 Sit-ups

3 Rounds
Run 800m
Rest 2 Minutes

With a 2 minute running clock…..30 seconds off for 7 rounds of:

10 front Squats @ 155
max Burpees

93 max burpees

Pre WOD: Find 1 round max: shoulder to overhead

WOD:
- 15 C&J (155/100)
- 5 HSPU (mod to sit press 45)
- 10 C&J
- 10 HSPU
- 5 C&J
- 15 HSPU

Pre WOD: Find 1 round max: shoulder to overhead

85 pds

WOD:
- 15 C&J (155/100)
- 5 HSPU
- 10 C&J
- 10 HSPU
- 5 C&J
- 15 HSPU

Five rounds for max reps of:

Body weight bench press
Pull-ups

There is no time component to this WOD. Allow enough rest between rounds to allow for max reps.

11-28
8-22
5-20
4-20
4-21